Back in the day, new moms weren’t supposed to exercise for at least six weeks after having a baby. But times have changed.
“Many new moms are eager to get moving again — and sooner than they used to be,” says Carrie Kuhn, MD, an obstetrician gynecologist at Rush. “The good news is that for most people, gentle movement can begin well before six weeks after having a baby. The key is matching your activity to your stage of healing and increasing it gradually.”
Getting back into a routine after having a baby isn’t always simple, though. Between healing from childbirth, caring for your newborn and managing everyday life, finding the time and energy can be hard.
“There’s a lot of pressure on new moms to ‘bounce back’ and work out like they did before pregnancy,” Kuhn says. “But your abdominal wall, pelvic floor and connective tissues all need time to heal. Recovery should focus on rebuilding strength and function, not just getting back to your pre-pregnancy weight or workout routine.”
Kuhn explains when it’s safe to start exercising again and how to ease back in.
When to be cautious
While many new moms can begin movement sooner than six weeks, how you delivered your baby and whether you had complications can affect when you’re ready to work out.
“Every postpartum recovery is different,” Kuhn says. “If you had a C-section, a severe perineal tear or postpartum complications, it’s normal for your return to exercise to be more gradual than it would be after an uncomplicated vaginal delivery.”
If you do start working out, you shouldn’t experience pain around your incision, heavy bleeding after six weeks, significant urine leakage or a feeling of pressure or bulging in the vagina.
“If those symptoms occur, it may be a sign that your body isn't ready for that level of activity yet and needs more time to heal,” Kuhn says. “Check in with your provider if they continue or worsen.”
When it’s safe to start working out
First two weeks after birth
The first two weeks are all about recovery.
“Your body is healing, your hormones are shifting and you’re adjusting to life with a newborn,” Kuhn says. “Rest is just as important as movement during this stage.”
If you’re feeling ready, you can start to add gentle movement to your routine.
“During the first couple of weeks, think of movement as part of your recovery rather than a workout,” Kuhn says. “Short walks around your home or neighborhood, deep breathing and gentle mobility exercises can help improve circulation, lower the risk of blood clots and reduce stiffness after delivery.”
Avoid lifting anything heavier than your baby, and if you’re breastfeeding, feeding or pumping before exercise can make you more comfortable.
Two to six weeks after birth
As your body continues to heal, you can slowly increase your activity level, Kuhn says.
“Gradually increase your walking distance and pace,” Kuhn says. “Even a short walk outside can improve your mood, boost your energy and support your overall recovery. If it works for your family, bringing your baby along can be a great way to get out together.”
You can also start gentle core exercises.
“Engage in gentle core exercises that don’t increase pressure inside your abdomen,” she says. “But avoid traditional sit-ups, crunches and high-impact exercise until your core and pelvic floor have recovered.”
After six weeks
Many new moms are ready to return to more structured exercise at this point.
“At your postpartum visit, your provider will make sure you’re healing well and talk about what types of exercise are appropriate for you,” Kuhn says. “Many new moms can gradually return to their regular activities, but recovery isn’t one-size-fits-all.”
Kuhn also recommends working with a physical therapist.
“A strong recovery starts with rebuilding your core and pelvic floor,” Kuhn says. “Working with a pelvic floor physical therapist can help you regain strength, improve function and reduce the risk of ongoing issues like pelvic pain or urinary leakage.”
Kuhn also recommends holding off higher-intensity activities like running or CrossFit.
“Running or jumping place puts several times your body weight against the pelvic floor muscles,” Kuhn says. “For most women, it’s reasonable to wait until around 12 weeks after to having a baby. You can return to these exercises after you’ve rebuilt your core and pelvic floor strength and can walk briskly without pain, heaviness or urinary leakage.”
Give yourself grace
As you adjust to life with a new baby, it’s important to listen to your body.
“Be patient with yourself,” Kuhn says. “Your body spent months growing and delivering a baby, so it’s normal for recovery to take time. The goal is to restore strength, endurance and pelvic floor function, so you can stay active for years to come. A gradual return now often leads to better health in the long term.”
For more information, or to schedule an appointment with a gynecologist at Rush, visit us online or call (888) 352-7874.
